2024-02-14

• Barbell should be taken from a rack.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Enter weight used for each set.

• Reduce Reps
• Reduce Percentage Range
• Sub Dumbbells
• Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

Build To 85%.

• Overview: This workout seems short and sweet with its short time domains for each AMRAP. The goal here should be to see the short time domains and put as hard of an effort as possible in for the full 3 minutes. We can do anything for 3 short minutes, right?! Try to get uncomfortable fast and stay there!
• Burpee Pull-Ups: 1:30 or less in first AMRAP. Pull-up bar should be just out of reach of finger tips. Chin must pass the top of the bar and chest must fully touch the floor.
• Single Dumbbell Clean & Jerks: 1:30 or less in second AMRAP. Both heads of dumbbell must touch the ground between the feet on each rep.
• Goal should be to have about 1:30 for Max Reps in each AMRAP.
• Moderately heavy dumbbell that you can cycle for steady singles throughout both parts.
• Score: Number of reps for each AMRAP.

• Athletes should be to be moving hard for the duration of both 3 minute windows.
• Choose a dumbbell weight that allows for steady moving singles throughout both pieces.
• Rest is almost equal to work time domains, which means we should be recovered enough to put in a second hard effort.

SINGLE DUMBBELL CLEAN & JERK

• Reduce Loading
• Reduce Reps
• Hang Power Clean
• Sub Kettlebell
• Empty Barbell Hang Clean & Jerk

BURPEE PULL-UPS

• Reduce Reps
• Reduce Bar Height With Plate
• Burpee to Target
• Regular Burpees
• :90 Calories On Any Machine

1 Round At A Hard Effort Pace:
6 Alternating Single Dumbbell Clean & Jerks
4 Burpee Pull-Ups